Cheryl, I'm so glad your in. We may be able to inspire your workouts by sharing some new moves as well. Changing things does so much to keep me motivated. I had been hanging with the same routine for months. Mostly because I've just been too busy to really tease my program apart and replace with new. I spent some time last night, about an hour putting something new together for this morning and I just have to say that when I deliberately organize a workout for the upcoming day I get so much more out of it.
So today I did 15 minutes of rowing. (That's thing is a challenge for me and I'm working hard) 25 minutes of interval training on the AMT. I actually got in six intervals today. That felt great. I usually let myself off the hook after three or four.
I did three sets of chin ups followed by three sets of pushups. One set with elbows out and two sets with elbows tucked in. More triceps work there. I then did planks with a stack of five 5lb plates. The plates are stacked on one side and I use the opposite hand to move the plates to the otherside of my body while in the plank position. Then I move them back with the other hand back to the original side. I did this four times for one set. Then it was back to the chin ups. Turned out to be a nice little circuit for me. Followed this up with some low rows and cable flys, lat pull down, chest presses, and then shoulder presses. A little bit of core work (never enough time to really do this. One of the reasons I'm switching gyms, less travel time) and stretching.
I'm hungry, I'm sore, but I feel great.
Okay. I'm really hungry and i've already just completed breakfast. ~sigh~
Oh Lydia !! I'm so glad you're joining! I will have questions along the way on the food mostly, I think. You'll be a great help to me! I got the book from the library again yesterday to start my reading as well. When out with dh yesterday, I remarked that no I wasn't pigging out bc "It doesn't make sense to gain weight just to start BFL on Sunday." Me. I said that. Wow. What a change.
So, first question. I grill my chicken but don't like it plain. I marinate it in a bbq sauce and then remove it from sauce and grill. I don't apply more while cooking. Since I'm not doing low carb, that would be ok, right? I'm thinking ok for BFL, the only place I've seen that as a nono would be low carbing. I hope I'm right bc I really haven't found anything else I like it in. Used to marinate in a healthy olive oil-based salad dressing, but that gave me tummy bubbles.
Sorry for starting this Lydia, but so excited that others are joining!!
If one were to do this challenge from home only, what sort of equipment is mandatory? Would I need a lifting bench? I would work out near steps. Those can be helpful.
I can buy higher weight and more hand weights but I've read about a stacking system.
I like challenges. (Jammer, uh, usually) I like this challenge. It seems like the right thing to get thru the winter, not only unscathed but also very much improved
I like the vibe around here.
ETA: headed to library before challenge start. will research before commit.
Last edited by kittycat40; 01-21-2009 at 10:11 AM.
Fran: I think marinating it in BBQ sauce is fine. However, you may want to check to see how much sugar is in the sauce. HFC syrup could send you looking for more after dinner and wondering why you have this need to fulfill a sugar fix. This is something I can struggle with sometimes. Tea, gum and ice water usually will help in the late evening hours until it passes.
I also know that the Eating for Life cookbook has it's own recipe for BBQ chicken that doesn't have any added sweets. Tomato juice, vinegar, garlic cloves, pepper, worchestershire sauce, hot pepper sauce, diced onion.
Mr Lydia and I having Buffalo Chicken. (sounded good last night after my post to you)
Lucy, hoping you can join us! I do mine completely at home with free weights. I do have a bench, but was recently on vacation w/o one and did everything just fine on the floor. But also, benches are not too costly - can get a cheap sturdy one for like $49 at Wal-Mart if you have the space for one.
If you have an aerobic step you can put it to good use as a lifting bench. Also, we have several places that sell previously owned sporting goods "Play It Again Sports." If you have one close to you check it out for a bench or a step. If you get your hands on an aerobic step you might want to get a thick stretching pad to lay beneath you. Those steps could use a little cushioning when your benching on them.
If you purchase a bench make certain that it is sturdy enough to stand up on. Can you jump on top of it without it wiggling. You want sturdy! I have both, my step father gave me his bench and I cringe at the thought of using it for anything other than bench pressing. It's too small, it's unstable, It's too narrow, and it has a crazy extension on it and it's adjustable. I HATE ADJUSTABLE BENCHES! Unless I'm doing seated presses I won't use them. (Okay, I used on today to place under the squat rack for height as I did my chin ups. But that's just about all I can use it for. )
About free weights. I have an adjustable dumb bells set that my DH gave to me as a bday present. It's very nice, takes up little space, but it was EXPENSIVE! I use them only when I can't get to the gym due to weather or travel. If you are investing in free weights may I suggest getting standard dumb bells. I have my preferences among those too but really I prefer standard to the adjustable. The reason is that the adjustables are much longer in length and at least at my size it makes some of the exercises seem awkward. It just doesn't translate exactly the same as the ones I prefer from my gym. Now, if I were traveling a lot and needed to take these in a car, I would probably prefer the adjustables. Just my opinion. I know that Fran has some too and she may have a different assessment.
I prefer adjustables just bc they take up much less room in the house and the kids don't try to use them. But totally agree with you that on some exercises, their length and girth can make them awkward. Rows are one thing, tricep work typically another - anyplace where they come in close to your body.
I haven't fallen off the face of the Earth (and neither did I fall off the wagon, although that one is a separate story). I had the most awful cold from which I am still recovering. I had to skip the gym for 5 days in a row and I felt awful, awful, awful. I don't know what was worse, if the cold or the not being able to work out.
I am out of the worst phase so I took had my Zumba class last night, and I am planning to attack the weight tonight.
Last week, I had a major case of bottomless stomach (I think Cheryl calls is "hungries") and I ate truckloads. It was mostly clean eating, but dear God, the quantities! My weight went up although it could have also been water retention as I know I did not drink as I should have. Now I am back at what the ticker says but of course should have been less by now. Oh, whatever, that is not such a big deal.
I am tired of swallowing Buckley's - that is the most vile stuff I ever tasted.
Isn't today the day Shannon is getting her new big lungs? My best wishes of a speedy recovery.
Location: Lyin' in a puddle of sweat on the floor.
Posts: 2,296
S/C/G: 235/201/175
Height: 5'7"
Lydia, that is one killer workout! I wrote it down, so I know what I want to be able to do when I grow up. What is an AMT, though?
Today was my Crossfit day! The WOD was rounds of HSPU (handstand push-ups) and L-pull-ups. I can't do regular pull-ups, much less L-pullups, and just did back yesterday lifting, so I tweaked it to include some leg work:
15, 13, 11, etc down to 1 rep: HSPU (knees on the edge of the bed, but upside down, and I didn't get dizzy this time!)
1, 3, 5, etc up to 15 of hill sprints and KTE (knees to elbows, lying on floor for me)
-- Took me 37 mins -- I thought I was all that till I read Lydia's workout.
Lucy (I didn't even know your name before this!), I've been stuck working out at home since my van is still not running. I don't have a bench at home, but I've been able to fake it with a 2x10 plank of scrap wood. I lean it against a kitchen chair to do incline stuff, or lay it across two chairs to make a bench. The ball is useful for a lot of things, too. You'd want some sort of DBs that are heavy enough for you, and a barbell and plates is handy, so you don't have to do it all with DBs.
Alena, I hope you will be feeling better, soon! Just so you know, your little tagline, "Let's Salsa!" always makes me smile. I think it just fits so well with the dog in the picture, lol.
Fran, and here you thought you'd be all alone. Now, you're stuck with us! Thanks for starting up the challenge idea!
Fran, et al. I'm considering joining you on the 12 week challenge. I posted in your BFL thread. I've been in a mental and physical rut as regards exercise since I was sick before Christmas. I need a good or I'll be like one of those pink dumbeell gym bunnies. I'll check out the book at lunch (I mean, it's not like I have to travel to the library ) and decide before the weekend. I have only one trip in the 12 week time frame, and I can probably work around that. It's to a library conference on Kodiak Island, and I have my doubts as to whether the hotel has any sort of fitness room. I may need to break out my resistance bands, but I'll cross that bridge later, the conference is in mid-March. I'm also considering buying a ball for home. I have db's in several sizes.
Lydia - I used to take a body pump class at the gym and we used aerobic steps in that - both for jumping onto and as a bench. We had foam mats - stiffer than yoga mats - that we put on top which really helped - and avoided having little ridges on your back too. The class has been moved to daytimes which means I can't go any longer.
Elana - glad you're feeling better! I've avoided colds that my co-workers and my DH have had this winter - knock on wood - and am crediting my clean(er) eating, but who knows really.
Weather here has returned to more normal winter temps - high teens. We had 1/4-1/2" of snow overnight, so it looks a little more like winter again too. I really liked the warmer temps - made me homesick for Seattle where I lived twice, a year in grad school, and 8 months when DH had his BMT.
Location: Lyin' in a puddle of sweat on the floor.
Posts: 2,296
S/C/G: 235/201/175
Height: 5'7"
Morning, ladies!
Lydia, I meant to say, thanks for the idea on the planks. The regular ones haven't been much of a challenge lately, so I'm going to try your way next time. Question, though. I've been doing planks on my elbows, since the lower angle seems a better workout than being on my hands. Are you on one hand while moving the weight plates, or on one elbow? I'm assuming on hands, since clearance might be a problem otherwise, but I want to make sure I'm doing it right.
Today is LB day for me, and cardio. The cardio is looking like a bike ride to the library, since my boy has a book he wants to return. I haven't been on the bike in months, so I'm sure it will be a good workout for me. I'm running out of clever ideas for legs with the DBs at home, so I might try something crazy like sled pulls or something. I do have a weight plate sled that I use for the dogs. And the boy weighs 80 lbs. lol
I think what he is using are furniture slides under his arms. Since I have hardwood floors I have a few sets of these as well. Should I taken them in with me tomorrow?
I think I better head to bed early tonight. I'm tired and hungry. Never a good combo.
That felt great. I usually let myself off the hook after three or four. 
Oh Lydia !! I'm so glad you're joining! I will have questions along the way on the food mostly, I think. You'll be a great help to me! 
I got the book from the library again yesterday to start my reading as well. When out with dh yesterday, I remarked that no I wasn't pigging out bc "It doesn't make sense to gain weight just to start BFL on Sunday." Me. I said that. Wow. What a change.
) I like this challenge. It seems like the right thing to get thru the winter, not only unscathed but also very much improved 
This is something I can struggle with sometimes. Tea, gum and ice water usually will help in the late evening hours until it passes. 
)
My best wishes of a speedy recovery.
What is an AMT, though? 
The WOD was rounds of HSPU (handstand push-ups) and L-pull-ups. I can't do regular pull-ups, much less L-pullups, and just did back yesterday lifting, so I tweaked it to include some leg work:
or I'll be like one of those pink dumbeell gym bunnies. 
I'll check out the book at lunch (I mean, it's not like I have to travel to the library 
lol
